A:
4-4-4-4-4 Front Rack Box Step-ups (each leg, max. on small box)
5 sets of 6 DB Z-Presses
Start a new round of both exercises every 3min.
B:
4 Rounds, each for time of:
12cals Fan Bike
8 C2B Pull-ups
12cals Row
8m Handstand Walk OR 3 Wall Climbs
90 sec rest between rounds.
ENDURANCE
2-3 rounds of:
1000m Row
12 Ring Rows
12 Push-ups
800m Run
12 KB Swings
12 KB Goblet Squats
60cals Fan Bike
12 Walking Lunges
12 DB Hang Cleans
Target: STEADY PACE & IF POSSIBLE NOSE BREATHING ONLY
Time cap: 45min .